Chest press · Dumbbells
Incline Dumbbell Press
The Incline Dumbbell Press is a chest press for the chest, shoulders and triceps, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Bench at about 30°
- Lower to your upper chest
- Shoulder blades back, feet planted
Sets and reps
How the 28 BindTrue programs that use it dose the Incline Dumbbell Press:
- Sets
- 2–4
- Reps
- 6–12
- Rest
- 60 s to 2.5 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Chest & shoulders: 3 × 10–12 · 5 days a week
- Action Heroine Upper strength: 3 × 10 · 4 days a week
- Lean & Shredded Upper B: 3 × 10–12 · 5 days a week
- Cover Model Push: 3 × 8–10 · 5 days a week
- Glute Builder Upper: 3 × 8–12 · 4 days a week
- Chest Up, Shoulders Back Chest + Row: 4 × 8–12 · 3 days a week
- Flat Tummy, Snatched Waist Back + Arms: 3 × 8–12 · 4 days a week
- Sleeveless Season Full B: 3 × 8–12 · 3 days a week
- Lean & Toned Legs Split Squat + Calves: 3 × 10–12 · 3 days a week
- Hourglass Build Upper B: 3 × 8–12 · 4 days a week
- Strong & Confident Thrust + Press: 3 × 6–8 · 3 days a week
- Chest Like Armor Upper A: 3 × 8–12 · 4 days a week
- Sleeve Stretcher Upper A: 3 × 6–10 · 4 days a week
- V-Taper Builder Width: 3 × 8–12 · 4 days a week
- Six-Pack Reveal Upper B: 4 × 8–10 · 4 days a week
- Tree Trunk Legs Upper B: 3 × 8–12 · 4 days a week
- Five-Day Mass Builder Push: 4 × 8–12 · 5 days a week
- Pure Strength Volume: 4 × 6–8 · 3 days a week
- Athlete Mode Hips & carries: 3 × 8–12 · 3 days a week
- Home Iron Full Body C: 3 × 8–12 · 3 days a week
- Golden-Era Split Chest & back: 3 × 8–10 · 6 days a week
- Push Pull Legs Push A: 3 × 8–12 · 6 days a week
- Push Pull Legs · 3 Days Push: 2 × 10–12 · 3 days a week
- Full Body 3×/Week Full body C: 3 × 8–12 · 3 days a week
- Upper/Lower 4-Day Upper B: 4 × 8–12 · 4 days a week
- Beginner Strength 12 Weeks Day C: 3 × 8–10 · 3 days a week
- Fat Loss + Muscle Upper B: 3 × 8–10 · 4 days a week
- Glutes & Tone Glutes C: 3 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.